What is a full body workout?

You can create a full body workout by going through the muscle groups one by one and work them in isolation, or you can work with compound movements that involve multiple muscle groups with one exercise. Both have their own benefits. This workout focusses on the following compound exercises:

Kettlebell swing

Kettlebell front squat

Kettlebell overhead press

Kettlebell overhead reverse lunge

Kettlebell swing muscles used

To give you an idea of what a compound exercise involves in regards to muscles, I’m going to use the kettlebell swing as an example.

Forearm:

Flexor digitorum superficialis

Flexor digitorum profundus

Flexor digit minimi brevis

Lumbricals

Back:

Rhomboideus minor

Rhomboideus major

Lower trapezius

Levator scapulae

Latissimus dorsi

Iliocostalis

Longissimus

Spinalis

Upper legs:

Bicep femoris (long head)

Semitendinosus

Semimembranosus

Adductor magnus

Gracilis

Sartorius

Gluteus maximus

Lower legs:

Gastrocnemius

Soleus

Popliteus

This is keeping it simple, there are many more muscles used.

Full body workout

I’m going to use our World Kettlebell Video Project as an example of a good simple full body kettlebell workout.